WOD

9am – WOD
10am – WOD

Today is Steve Schultz’s last day as our Sunday coach! Please join us in celebrating the fun that he’s brought to Sunday’s for the better part of the past 2 years!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”
5×3 minute AMRAP, rest 1 minute between rounds:
3 power clean 135/95#
6 pushup
9 air squat

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Emily’s husband Seth has also joined!

WOD:
“In teams of 3:
3 rounds for time:
30 kettlebell snatch 53/35#
15 synchronized situp and press
30 reverse goblet lunges
15 synchronized situp and press
30 pullup
*During the KB work and the pullups, one athlete one each team must be stationed in a high plank for reps to be performed.

Meet Ryan! He just joined and has been crushing the evening classes the past few days!

Barbell Skill:
10 rounds:
1 pause split jerk (pause in the bottom of the dip for 2 seconds)
2 split jerk
*Work with 40-50% of your 1RM split jerk. This is focussed on technique and timing!

WOD:
“Karen”
For time:
150 wallball shot 20/14# to 10/9”

Cooldown:
5 minutes of very light machine work

SIGN UPS CLOSE ON FRIDAY!! Only 3 more days to grab your spot in the nutrition challenge! Participants will be improving upon their whole food intake, hydration, sleep, daily movement, and habit formation to set their New Years resolutions up for success!! Spots are only $99 for 5 weeks. Email [email protected] with any questions 🙂

We’ve got some new faces in our ranks! Remember to introduce yourself to Emily when you see her in the gym.

Gymnastics Skill/Strength:
4 rounds, not for time:
5-10 strict pullup (large but not maximal set, banded or ring row)
4 candlestick roll into pistols (per side) or 8 into a regular squat.

Interval:
6x500m row, rest 2 minutes between efforts
*Attempt to maintain your split times or cut slight improvement, keep in mind that 2 minutes of rest will not feel like a full recovery and the same effort will feel progressively more daunting.

Cooldown:
Walk it off! Don’t plop on the ground… get up and walk around for a few minutes until the burning subsides
2 minutes of sit and reach
1 minute each side in half pigeon

Let’s bend some more barbells!

Strength:
On a 3 minute clock:
Front squat:
3×5
4×3 build to a 3RM
*Use time between sets to work on front rack, squat and overhead mobility.

WOD:
10 minutes OTM:
3-5 power clean and jerk 40-45% of 1RM clean and jerk
5-10 bar facing burpee
*Set yourself up with a rep count that will allow you to finish each round at or under 45 seconds. If you misjudge the effort, then modify your rep counts.

Cooldown:
3 minutes on a machine breathing only through your nose

Moving with intention!

Barbell technique:
10 rounds OTM:
2 hang power snatch
1 hang snatch
*Work with 40-50% of your max snatch. This is focussed on technique and timing!

WOD:
Tabatas with 1 minute rest between:
Ski calories
Dumbbell snatch 50/35#
Pushup
Box hop 24/20″

Cooldown:
2 slow rounds:
30 seconds of chest/shoulder static stretching
10 situp and reach with legs together